How to Quit Coffee Without Headaches

How to Quit Coffee Without Headaches

March 27, 2018

" Serious coffee drinkers have a higher prevalence of insomnia, and having coffee a full six hours before bedtime means losing an average of one full hour of sleep"

How to Quit Coffee Without Headaches

Is it even possible to quit drinking coffee with no headaches? Isn’t that kind of a myth?

If you’re like most people, you’ve tried to quit coffee before, but the withdrawal symptoms had you crawling back. I have been there my friend. A couple of times, in fact. I wish I would've known then what I am going to teach you in this article.

If you keep reading you’ll learn the exact steps to take if you want to be totally caffeine free—with either no or very manageable withdrawal symptoms—in just one week.

There are Many Awesome Reasons to Quit Coffee

  • Not being dependent on a drug (because yes, caffeine is a drug!). When you either don’t have time for coffee, or just don’t have access to it, that can mean a lot of misery depending on the extent of your addiction!

  • Your hormones—especially your stress hormones—will be more balanced. This means really good things for anyone with anxiety or weight issues.

  • Your body will be more alkaline. Coffee is extremely acidic, and acidity can have lots of unwelcome effects on your body. According to this doctor, these are things like overworked digestive system, heartburn, calcium loss, and reduced bone integrity.

  • Improved sleep quality, and longer sleep. Serious coffee drinkers have a higher prevalence of insomnia, and having coffee a full six hours before bedtime means losing an average of one full hour of sleep, according to this sleep study.

  • You’ll be able to wake up with natural energy in the morning that previously you could only get from coffee.

  • You won’t be slowed down by adrenal fatigue, and you’ll give your adrenal glands time to heal after being over-stimulated by caffeine for so long.

Since you’re reading this, you probably have some reasons of your own. Whatever those might be, you’ve come to the right place! Consider this your ultimate guide to quitting coffee.

There are a couple different ways you can go about quitting coffee. One way is by going completely cold turkey, and the other way is by easing off of it.

The Quitting Coffee Cold Turkey Method

The bright side: This method gets you some quick results! You’ll detox from the caffeine much faster.

The dark side: Withdrawal symptoms galore. If you want to quit coffee without getting any headaches, this method may not be for you. If you’re more of a casual caffeine connoisseur, these may only last a few days to a week. If you’ve been knocking back more than a few cups a day, withdrawal symptoms can last weeks or even months.

If you’ve quit coffee before, you know the withdrawal symptoms I’m talking about. Here’s an excerpt from an article by Caffeine Informer:

Top 15 Caffeine Withdrawal Symptoms

  1. Headache
    A caffeine headache usually starts behind the eyes and then moves up the front of the head.

  2. Sleepiness
    This just isn’t your normal tiredness, this is sitting up straight but still can’t keep your eyes open tiredness.

  3. Irritability
    Everyone and everything gets on your last nerve. It’s best just to lock yourself in your room during this stage.

  4. Lethargy
    Forget about productivity at this stage because you’ll be unmotivated to do anything from the feeling of the lack of energy.

  5. Constipation
    Caffeine stimulates the bowel, so without its daily dose, the colon gets a little cranky too.

  6. Depression
    Caffeine withdrawal can take away all hope for living. Temporary blues are one thing, but if you already struggle with depression this could be a big issue.

  7. Muscle Pain, Stiffness, Cramping
    If you normally have some caffeine prior to exercise then during caffeine withdrawal you could feel as though your muscles have weights strapped to them.

  8. Lack of Concentration
    Forget school, studying, brain surgery, or jet engine repair during this stage of withdrawal.

  9. Flu-like symptoms
    A stuffy nose, blocked sinuses, and sinus pressure have all been reported by people withdrawing from caffeine.

  10. Insomnia
    Some people actually can’t sleep when going through caffeine withdrawal.

  11. Nausea and Vomiting
    Some people can’t even think about food the first couple days of withdrawal which compounds the feeling of lethargy.

  12. Anxiety
    In some people, caffeine actually causes anxiety, but in others, withdrawing from the drug can cause feelings on anxiety and even panic attacks have been reported by some.

  13. Brain Fog
    Withdrawal can cause some people to experience brain fog which is described as the difficulty of having coherent thoughts, difficulty thinking, and the difficulty of doing common tasks.

  14. Dizziness
    Caffeine withdrawal can cause some people to lose their sense of equilibrium.

  15. Heart Rhythm Abnormalities
    Since caffeine also stimulates the heart muscle, some people experience changes in their heart rhythm during withdrawal. Both low blood pressure and even palpitations have been reported.

As unsettling as those withdrawal symptoms might be, what’s more unsettling is the fact that we’re programmed to ingest something every day that is wreaking this kind of havoc on our bodies! The longer you wait to detox your body of caffeine, the worse those symptoms will be.

One piece of advice I would offer you (if this is your chosen method, start on either a work holiday or a weekend. That way, your productivity won’t suffer as much and you’ll be able to sleep as much as you need to.

If you are quitting cold turkey, scroll down to the section where I list 6 bonus secrets to quitting caffeine without withdrawal symptoms. If you utilize those you’ll have a much nicer time as you wait this out!

The Easing Back Method: For those who
want to quit coffee without headaches

In this article, I’m going to mainly discuss the “easing back” method.

The bright side: You’ll get to ease into a caffeine-free lifestyle. You might be a little hazy for a day or two, but it will be nothing like what can happen if you go cold-turkey.

The dark side: It will feel easy to justify giving up halfway through and having your usual amount because you had to wake up extra early, or because you’re working on an important project, etc., etc. To prevent this, think about your reasons for quitting before you start. Write them down if you have to!

As long as you’re diligent about your caffeine intake, this method should be very simple and painless. Read on for practical steps for quitting caffeine by this time next week.

1 Week to Caffeine Free Living

If you start tomorrow, you could be totally caffeine-free in just one week! But let's remember why you’re doing this. Decide what your top 3 reasons are for quitting. Maybe your reasons for quitting are listed at the beginning of this article, or maybe you have your own. Maybe it’s affecting your sleep quality, or your happiness in the morning, or your joints, or you’re your calcium retention. Or maybe caffeine is taking its toll on your health. Anxiety, menopausal hot flashes, and IBS are a few examples of health issues commonly exacerbated by caffeine. Whatever your reasons might be, keep them at the front of your mind!

I also advise that you invest in some SUTRA Black or Gold. This is your fast pass, your magic pill if you will, to quickly quitting caffeine without consequences. Treat yourself to some SUTRA Black if you’re a mocha enthusiast, or SUTRA Gold if a spiced chai golden milk is more your style.

Both types of SUTRA contain ingredients that will help you in ways specific to quitting caffeine. The activated charcoal in SUTRA Black helps detoxify the body of drugs and other toxins, and that includes caffeine! Black also contains cocoa, a mood booster (meaning your friends and family will thank you for using it this week!) and SERIOUS antioxidant booster. The coconut milk found in SUTRA Gold reduces fatigue and can give you an extra boost if you’re feeling a little less alert this week. You’ll also find cinnamon in our Gold, which contains some fantastic antioxidants and helps to control blood sugar.

A financial investment will motivate you to keep going! You’ll be less likely to quit if you’ve invested in yourself and your health.

You’ll need it to make all of your morning drinks! You might be thinking right now, “I could just mix my regular coffee with decaf coffee for this plan.” But did you know that decaf coffee comes with a host of health dangers of its own? The chemical composition of the beans typically used for decaf (Robusta, as opposed to the Arabica typically used in caffeinated coffee) has a higher fat content, which stimulates the body’s fatty acid production, raise cholesterol levels, and can increase heart disease risk. Decaf coffee is also higher in acidity, which means it will likely exacerbate any pre-existing health conditions you may have even more so than regular coffee.

Here’s a real-life testimonial about the powers of SUTRA when cutting back on coffee:

"I have been an avid coffee drinker for over 40 years. Every single morning at least one cup and up to five a day. I purchased SUTRA without the intent of quitting, but after a while I began cutting back, and saw a significant change in the way that I felt. I went from having multiple headaches a week to zero. My groggy mornings weren't all that cloudy any longer. I felt lighter and more energized naturally. Although I never thought about cutting out coffee and subbing it out with SUTRA, it's the best decision I've ever made in my 60 years of living."

-Karen A, from Miami Florida

And, y’all, she didn’t even have this plan. Let’s get started!

Your Bulletproof Plan for Quitting Caffeine in Just 1 Week

Day 1: Mix together:

  • 75% of your normal amount of coffee

  • One packet of SUTRA Black or Gold combined with half a cup of hot water or nut milk

Day 2: Same as day 1

Day 3: Mix together 50% coffee, 50% hot water or nut milk, 1 packet of SUTRA Black or Gold

Day 4: Same as Day 3

Day 5: Mix together 25% coffee, 75% hot water or nut milk, 1 packet of SUTRA Black or Gold

Day 6: Same as Day 5

Day 7: Make yourself a satisfying cup of 100% SUTRA Black or Gold! CONGRATS, you did it!

6 Bonus Secrets to Quitting Coffee
Without Headaches and Other Withdrawal Symptoms

1. Detox as Fast as You Can

And no, we’re not gonna tell you to sit in a sauna for hours on end!

Here are some methods that do work for getting any toxin, not just caffeine, out of your body quickly:

  • Drink a ton of water. This will flush out any toxins or impurities your body doesn’t need. That includes any residual caffeine still hanging out in there! Drink 7-8 glasses of water every single day. Try beginning each morning with warm water with a squeeze of lemon in it to jump start the detox process each day!

  • Get your zzzz’s. Sleeping a ton will do wonders for the detoxification process; it “resets” your body by reducing cortisol (thereby reversing the damaging spiking effect coffee has on your cortisol levels), healing whatever needs healing in your body, and improving every aspect of your health. Try to get 10 hours a night, if you can!

  • Streeeetch. If you can sneak away from your desk for a few minutes every hour, do it! Try out a few yoga poses, or just a few of your favorite stretches to get blood flowing and ramp up your heart rate a little.

  • Sip some SUTRA Black. The activated charcoal is going to be your best friend in the detoxifying process, because detoxification is one of its cool side effects.

2. Sleep a Ton

I said it earlier, but I’ll say it again. Get. Your. Sleep!

In general, you’ll probably be a little sleepier this week, and so we probably don’t even need to tell you this tip, but it’s a good reminder!

By getting good sleep you’ll wake up feeling much more refreshed, with less mind fog and more natural energy. That will help you keep up the motivation to steer clear of the coffee pot. On top of that, your adrenal glands might be worn out, and getting enough z’s will help them heal faster.

3. This week, start every day with a healthy breakfast smoothie

Here’s a testimonial from a blogger named Trina about the wonderful effects a healthy breakfast smoothie can have on a person quitting caffeine:

“The next morning, for the first time in 7 years of marriage, nobody made a batch of coffee. Instead, I threw a whole bunch of goodness into my blender and served my man his first ever breakfast smoothie. He drank it all up. And he didn’t get a headache that day.”

She has a great smoothie recipe in that post, but any smoothie made up of healthy, nourishing ingredients will do. You’ll feel amazing and your energy won’t spike and crash the same way it would if you started the day with something sugary.

4. Develop a healthy nighttime routine

One of the possible withdrawal symptoms listed earlier in this article is insomnia. Don’t wait to find out if you’ll be a victim of sleep loss—be proactive about creating a healthy bedtime routine! Here are a few suggestions:

  • Put away all electronics an hour before you plan to hit the hay

  • Do something calming to help you unwind for that hour, such as drinking herbal tea and journaling

  • Prepare for tomorrow by laying out your outfit and writing down your to-do’s

  • Take 10-15 minutes to meditate or just breathe deeply

  • Go to bed 30 minutes or, if you can, an hour earlier than normal

5. Know how to beat back withdrawal symptoms if you do experience them

If you use the full week and follow the rest of these tips, you should be able to quit caffeine without headaches. That said, everyone’s body is different, so if you find yourself extra susceptible to headaches and the like, utilize this section!

The first and most effective way is to get your nutrients. The vitamins and minerals most essential to detoxifying from caffeine are magnesium (found in spinach, bananas, and almonds), vitamin C (found in Brussels sprouts, chili peppers, pineapples, and oranges), potassium (get your potatoes, broccoli, peas, and bananas), and B vitamins (think cheese, milk, salmon, eggs, and tuna). Lots of those things can be thrown into your morning smoothies or incorporated into dinners this week!

Some people have found relief from caffeine headaches by rubbing lavender oil into their temples and forehead for around 15 minutes.

Peppermint tea is a great headache reliever. It also relieves nausea, if you happen to be stricken with that this week! Peppermint oil is a good alternative if tea isn’t your cup of... you know.

6. Sip some more SUTRA during your afternoon energy dip

SUTRA Black is known to boost energy, something caffeine actually doesn’t do! Caffeine increases your alertness but does not increase energy. That means SUTRA Black is actually one step ahead of the jolt you get from coffee.

If you find yourself stricken with migraines this week, rather than reaching for the Excedrin (which actually contains almost as much caffeine as coffee, unfortunately), reach for some SUTRA Gold. The ginger found in Gold is amazing for migraine relief.

Think about where you could be a week from now—caught up on sleep, detoxed, not dependent on a chemical, and full of energy as soon as you wake up in the morning. Be patient and stick it out. Your body will thank you!


Want to try our favorite alternative to coffee? One that is energy boosting thanks to superfoods and has ZERO caffeine? Try our healthy SUTRA's below!



SUTRA Black is a delicious activated charcoal detox drink that boosts energy naturally through the use of healing superfoods, without negative effects of caffeine and tastes like a smooth and flavorful hot cocoa. It's the perfect way to start each day or use as an afternoon pick-me-up. Add this delicious wellness superfood to your daily routine in place of coffee or to lessen your daily intake of caffeine.

It contains cacao for natural energy, activated charcoal for a deep detox, reishi for increased memory function, coconut milk for gut health, cinnamon/cayenne for a metabolism boost, vanilla/stevia for a touch of sweetness.



Our SUTRA Gold is a delicious antioxidant rich golden milk that boosts your energy naturally through the use of healing superfoods without the negative effects of caffeine. In fact it tastes like a smooth and flavorful chai latte. It’s the perfect way to start each day or use as an afternoon pick-me-up. Add this delicious wellness superfood to your daily routine in place of coffee or to lessen your daily intake of caffeine.

We combined inflammation fighting turmeric, energy-boosting maca powder, soothing ginger, gut-healing coconut milk, cinnamon /black pepper for a metabolism boost, and vanilla/ stevia for a touch of sweetness.


ABOUT THE AUTHOR - Jenna Martin

I’m a college lifestyle blogger on a mission to inspire other college kids to seek out adventure and live healthy, positive lives. Ever since about tenth grade I’ve been obsessed with all things health and fitness, and I love teaching what I’ve learned. In my free time you’ll probably find me writing, lifting, or doting on my handsome cat. Click here if you want to know more!

Follow me on Pinterest and Instagram.





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